Here’s this week’s pair of coached triathlon swim sessions for the local triathlon club. An apparently confusing set for Tuesday matched with a much simpler session on Thursday.
Tuesday, 8th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m fist drill, 25m front crawl on 15s rest | |
| 2x | 50m As 25m doggy paddle, 25m front crawl on 15s rest | |
| 2x | 50m Front crawl – steady on 15s rest | |
| 50m Backstroke on 15s rest | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 900m | ||
| Main Set | ||
| 4x | 100m Front crawl on 25s rest 1-3: steady 4: 25m hard, 75m easy |
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| 4x | 100m Front crawl on 25s rest 1-2: steady 3: 25m hard, 75m easy 4: 50m hard, 50m easy |
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| 4x | 100m Front crawl on 25s rest 1: steady 2: 25m hard, 75m easy 3: 50m hard, 50m easy 4: 75m hard, 25m easy |
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| 4x | 100m Front crawl on 25s rest 1: 25m hard, 75m easy 2: 50m hard, 50m easy 3: 75m hard, 25m easy 4: hard |
|
| 2,500m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m | ||
I like patterns in my swim sets, always have, and to my mind the main set was pretty simple – each block of 4x 100m the time spent at higher intensity grows. Easy. Except this takes ages to write on the 2 boards and just as long to fully explain to a certain segment of my squad! At least once they got it they enjoyed it.
Thursday, 10th April 2014 – Endurance Swim Session
| Warm Up | ||
|---|---|---|
| 300m Front crawl on 20s rest | ||
| 100m Front crawl – kick on 20s rest | ||
| 200m Front crawl on 20s rest | ||
| 200m Front crawl – kick on 20s rest | ||
| 100m Front crawl on 20s rest | ||
| 100m Front crawl – kick on 20s rest | ||
| 1,000m | ||
| Main Set | ||
| 3-6x | 200m Front crawl – pull and paddles on 30s rest | |
| 3-6x | 100m Front crawl – hard on at least 40s rest | |
| 1,900m – 2,800m | ||
| Main Set 2 | ||
| 200m Medley order drills on 20s rest 5s rest after each 50m |
||
| 2x | 100m Medley – easy on 20s rest | |
| 200m Medley order drills on 20s rest 5s rest after each 50m |
||
| 2x | 100m Medley – steady on 30s rest | |
| 200m Medley order drills on 20s rest 5s rest after each 50m |
||
| 2x | 100m Medley – hard on 40s rest | |
| 3,100m – 4,000m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,100m – 4,200m | ||
So I stuck to something simpler for the main set today, some 200s with toys and some 100s hard on coach’s set off. No questions asked, everyone got on with the work I set. However nobody stayed for the medley set I was really looking forward to coaching so that one will be making a return shortly.
